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The Biggest Loser 7-Day Diet Plan


The fact that you are not participating in the program may not mean that you do not win their own battle to lose weight at home. To begin, we asked The Biggest Loser nutritionist Cheryl Forberg, RD, to design this plan meals seven days, which is the same as that of competitors slimming aid. With delicious recipes and simple tips, you will lose weight in no time.


Monday

This is not a deprivation diet: You'll eat three meals and two snacks per day, plus each dish packs a balance completing 45 percent carbohydrates, 30 percent protein and 25 percent healthy fats. When it comes to drinks, Forberg recommends sticking to NO- peaks and low in calories, such as coffee, tea and water. And accelerate weight loss, The Biggest Loser trainer Bob Harper suggests doing 60 to 90 minutes of moderate exercise four times a week. Thus motivated, begin, and be prepared to watch your weight down!
Breakfast
1/2 cup egg whites scrambled with a teaspoon of olive oil, 1 teaspoon chopped basil,
1 teaspoon of Parmesan cheese and 1/2 cup cherry tomatoes
1 slice whole-grain toast
1/2 cup blueberries
1 cup skim milk
Sandwich
1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries
Lunch
Salad 3/4 cup cooked bulgur, chopped 4 oz grilled chicken breast, 1 tablespoon Grated Cheese low fat cheddar, diced grilled vegetables (2 tablespoons diced onion 1/4 zucchini, pepper 1/2 cup) 1 tablespoon chopped cilantro 1 tablespoon of coffee and low-fat dressing soup
Sandwich
2 tablespoons hummus and 6 small carrots
Dinner
4 oz grilled salmon
1 cup wild rice with a tablespoon toasted almonds
1 cup of spinach wilted with 1 teaspoon of olive oil, balsamic vinegar and grated parmesan
1/2 cup melon cubes covered
1/2 cup raspberry sorbet and a teaspoon of chopped walnuts

Tuesday

Breakfast
3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk
2 links country-style turkey sausage
1 cup blueberries
Sandwich
1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans
Sandwich
1/2 ccup fat-free cottage cheese with 1/2 cup salsa
Dinner
1 turkey burger
3/4 cup roasted cauliflower and broccoli florets
3/4 cup brown rice
1 cup spinach salad with 1 tablespoon light balsamic vinaigrette

wednesday

Breakfast
Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa
Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low-fat jack cheese
1/2 cup diced watermelon
Sandwich
1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts
Lunch
Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar,
and 1 tablespoon low-fat Caesar dressing
1 medium nectarine
1 cup skim milk
Sandwich
1 fat-free mozzarella string cheese stick
1 medium orange
Dinner
4 ounces shrimp, grilled or sautéed with 1 teaspoon of olive oil and 1 teaspoon chopped garlic
1 medium artichoke, steamed
1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro,
and 1 tablespoon fat-free honey mustard dressing

Thursday

Breakfast
1 light whole-grain English muffin with 1 tablespoon peanut or almond butter and 1 tablespoon sugar-free fruit spread
1 wedge honeydew
1 cup skim milk
2 slices Canadian bacon
Sandwich
Yogurt parfait made with strawberries 1 cup low-fat vanilla yogurt, 2 tablespoons slices or raspberries and 2 tablespoons low-fat granola soup
Lunch
Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard
1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing
Sandwich
8 baked corn chips with 2 tablespoons guacamole
Dinner
4 ounces grilled halibut
1/2 cup sauteed mushrooms with 1 teaspoon olive oil 1/4 cup yellow onion and a cup of green beans
Rocket salad 1 cup halved cherry tomatoes 1/2 cup and 1 teaspoon balsamic vinaigrette
Hot 1/2 unsweetened applesauce 1/4 cup fat vanilla yogurt,
1 tablespoon chopped walnuts and cinnamon Board

Friday

Breakfast
Burrito made with a whole wheat tortilla average, 4 whites scrambled eggs, 1 teaspoon of olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons hot sauce, 2 tablespoons low-fat shredded cheddar cheese 1 teaspoon fresh cilantro
1 cup mixed melon
Sandwich
3 oz lean ham
1 medium apple
Lunch
Turkey Burger
Salad made with 1 cup spinach, cherry tomatoes 1/4 cup half, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan cheese, 1 tablespoon of light and Russian dressing
1 cup skim milk
Sandwich
1 fat-free mozzarella string cheese stick
1 cup red grapes
Dinner
ounces grilled wild salmon
1/2 cup brown or wild rice
2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing
1/2 cup all-fruit strawberry sorbet with 1 sliced pear

Saturday

Breakfast
Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries
1 small bran muffin
1 cup skim milk
Sandwich
1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear
Lunch
4 ounces sliced turkey breast
Tomato and cucumber salad five slices of tomato, cucumber 1/4 cup sliced ​​1 teaspoon chopped fresh thyme 1 tablespoon fat-free Italian dressing
1 medium orange
Sandwich
Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries
Dinner
4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning
1 cup spaghetti squash with 1 teaspoon of olive oil and 2 teaspoons grated Parmesan cheese
1 cup green beans steamed 1 tablespoon almonds

Sunday

Breakfast
2 slices Canadian bacon
A whole-grain waffle toaster with no sugar fruit spread
3/4 cup berries
1 cup skim milk
Sandwich
1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds
Lunch
Salad made with 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat vinaigrette
1 apple
1 cup skim milk
Sandwich
1/4 cup plain Greek yogurt without fat with a spoon tablespoons sugar free jam fruit and 1 tablespoon of flaxseed
1/4 cup blueberries
Dinner
4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli, and bell pepper
1/2 cup brown rice
5 medium tomato slices with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar
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1 commentaires:


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